Did you know that as we age our stomach acid levels decrease? Did you know that stress is a huge factor in how our bodies process the food we eat? If you have ever dealt with reflux, bloating, upset stomach, nausea, constipation, diarrhea … you know that stomach issues can ruin your day and most people would like to avoid these issues if at all possible!
The good news is that we can improve digestion before, during, and after eating with a variety of herbs that promote the secretion of digestive enzymes, bile (which breaks down fats) and help soothe stomach upset that comes from poor stomach emptying due to low digestive enzymes and stomach acid.
My favorite way to aid digestion is with digestive bitters. Taking bitters 20-30 min before eating preps the stomach for food by stimulating enzymes and acids to form. I love to take a dropper full of digestive enzymes in a glass of sparkling water as I cook dinner and another glass as I eat my meal. It makes a great Herbal Mocktail and is much better for your body than drinking alcohol. Here is a list of herbs that I like to use for digestion:
1.) Ginger: This herb is a powerful anti- inflammatory herb as well as being great for soothing nausea and sparking your digestive fire. It also helps with bile secretion, fat digestion, general stomach irritation and gas. It’s peppery hot/sweet flavor is a bit much for some people but drinking it as a cold or hot tea is a great way to tone down it’s heat.
2.) Gentian: This is by far one of the most bitter herbs you can ingest. I only add a small bit to my digestive bitter blend. The bitterness is what increases gastric juices and saliva. It is the best plant you can find for increasing hydrochloric acid so this herb is extremely helpful in getting the stomach prepared for digesting. According to Matthew Wood ” the typical “gentian person” lacks the ability to connect with and trust their instincts, leading them to worry and look for acceptance elsewhere or jump to the wrong conclusion, causing eventual feelings of depression, discouragement, and uncertainty that can build up to complete panic. It’s also appropriate in situations where stronger people try to produce anger, trigger emotions, or prompt people to distrust their own instincts.” (Wood, 2008).(Do not use in pregnancy or if you have ulcers)
3.) Coriander: If your poor digestion is connected to stress (and I bet it is), animal studies show that coriander seed is nearly as effective in alleviating anxiety and improving stress-coping abilities as the prescription drug diazepam and can benefit those at risk of stomach ulcers. It is also included in formulas that address irritable bowel syndrome. It is a very soothing herb!
4.) Cardamom: this herb is a great soother and balances out the harsh bitterness of Gentian. It enhances digestion by increasing the flow of oxygen and blood to the digestive tract. It is very helpful for counteracting spasms associated with irritable bowel and reducing burping, acid reflux and nausea.
5.) Fennel is a known anti-inflammatory, antispasmodic, carminative, diuretic, and expectorant and has been used in digestive blends by Native People. I often keep a little bit of dried fennel in my car to chew on after a heavy restaurant meal or a rushed fast food meal. I love harvesting fresh fennel and eating the spicy sweet seeds right off the stem!
Recipe for Digestive Bitters:
Dried Grapefruit Peel:
peel a grapefruit and scrape as much of the pith off of it as possible. Slice your peel into thin strips. Leave to dry (top of the fridge is a great area but don’t forget about them up there!)
In a 1 quart Jar add:
Dried peel from a baseball sized grapefruit
up to 3 small pieces of Gentian Root
5-8 cardamom pods (pinch them to open them)
1 tsp fennel seeds
1 tsp Coriander seeds
Fill the jar with good quality vodka (I prefer Titos, everclear is a cheaper alternative) and wait 4 weeks. Your grapefruit and cardamom will absorb some liquid so make sure you top off your bitters if the liquid level seems a bit low.
I like to serve a dropperful of this in an 8 oz can of sparkling water over ice as a great way to spark the digestion before, during or even after a meal.
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Thorn and Thistle Apothecary 